On today’s episode of Live Lean TV, I’m sharing an athletic style 15 minute metabolic conditioning workout for fat loss.
That’s right, I’m taking you into my playground, as we turn the gym into a fun obstacle course.
If you are like most people who are tired of going to the gym to do low intensity steady state cardio on a treadmill, you are in luck.
This quick and fun athletic style metabolic conditioning workout will get you shredded.
Although I love lifting heavy things, I’ll always be an athlete that loves quick bursts of speed.
This obstacle course workout features 7 metabolic conditioning exercises that will boost your metabolism and blast your stubborn belly fat.
Are you ready for this?
Let’s get started.
Here’s the breakdown of today’s 15 minute metabolic conditioning workout for fat loss.
In circuit format, complete the 7 different metabolic conditioning exercises in the obstacle course, as fast as possible, for time.
Since this is a timed challenge, make sure you set up all the equipment for the obstacle course before starting.
Approximately 15 minutes.
This is a timed challenge, so make sure you record your time during every round.
The goal is to try and beat your previous time during your next round.
Since each round is a timed challenge, there are no breaks between exercises within the circuit.
After completing the first round of the obstacle course, rest 2 minutes between each round, then go through it again.
Complete 3-4 rounds.
The goal is to beat your time from the previous round time.
Click the links below for a step-by-step exercise demonstration.
The first obstacle course exercise are burpee push up suicides.
Reps: 1
Rest: 0 seconds
Sets: 3-4
Coaching cues:
The next exercise is the standing battle rope sled pull.
Reps: 1 rep
Rest: 0 seconds
Sets: 3-4
Coaching cues:
The next exercise is the sled push.
Reps: 1 rep
Rest: 0 seconds
Sets: 3-4
Coaching cues:
The next exercise is the slider straight arm plank walk.
Reps: 1 rep
Rest: 0 seconds
Sets: 3-4
Coaching cues:
The next exercise is the medicine ball step over box run.
Reps: 1 rep
Rest: 0 seconds
Sets: 3-4
Coaching cues:
The next exercise is the lateral hurdle run.
Reps: 3 reps
Rest: 0 seconds
Sets: 3-4
Coaching cues:
The next exercise is the lateral jump over burpee push up.
Reps: 4 reps
Rest: 0 seconds
Sets: 3-4
Coaching cues:
My first round took me 1:19 and my heart rate elevated to 150 beats per minute.
Once again the goal is to beat that time during your next round.
Always be improving.
Hopefully you enjoyed that 15 minute metabolic conditioning workout.
I love this athletic style of training and I want to see you doing it as well.
Not only are you getting a great cardio workout, you’re also working your muscles, especially during the sled pull and sled push.
You can not get a cardio and metabolic workout like that on a treadmill.
Thanks to Real Fitness in Playa Del Rey, California for inviting us into their awesome fitness studio to film this metabolic conditioning workout.
On our Team Live Lean Inner Circle site, we provide our members with 30 day fat burning and muscle building workout programs every month.
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It’s the fat burning two step combo.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Thx Brad! Im going to mix this into every workout!
Excuse me,can you tell me what brand is that heart rate tracking band?
What heart rate monitor do you use? I Like it!
Can you do some carbohydrate video to enduranse sports like swimmers ho
train 30hours per weak
Your burpees are on point
Fun toys to play with. I wish I had a place like that in my town. Looked
awesome. Thanks for the vid.
DON’T DO THIS WORKOUT IF YOU WANT TO KEEP YOUR BELLY FAT 😉 !
Belly-fat blasting work outs? I thought spot reduction was myth
Do you prefer metabolic style workouts like this or more traditional weight
training workouts?